Preventing Dehydration in Young Children During Summer

Young children are very active and can easily become dehydrated if they don’t drink enough water or eat hydrating foods, especially in hot weather. Since many children don’t naturally drink enough water during playtime, it’s important to provide water-rich and nutritious foods alongside plenty of fluids.

Here are 7 great food ideas to refresh your kids in summer and help keep them hydrated:

1. Homemade Melon Popsicles

Watermelon is about 90% water and rich in vitamins A and C, which help boost the immune system and fight infections.

How to prepare:

• Blend melon flesh without added sugar (or add a little honey if the child is over 1 year).

• Pour the puree into popsicle molds and freeze overnight.
  Note: Honey should not be given to babies under 12 months.

2. Mango Milkshake

Mango is rich in vitamins, minerals, natural sugars, and water (83% in mango, 91% in milk), giving energy and hydration.

How to prepare:

• Blend mango pieces with cold boiled milk (or formula/breast milk for under 1 year).

• Optional: add nuts (like cashews), vanilla, cardamom, sugar, or honey for flavor.

• Keep chilled if your child spends time outdoors.

3. Coconut Water Juice

Coconut water contains 95% water and is full of electrolytes (potassium, sodium, calcium, magnesium, etc.), helping hydration and digestion, and preventing constipation.

How to prepare:

• Serve plain coconut water, or blend coconut water with soft coconut flesh, favorite fruits (e.g., strawberries, watermelon, pomegranate), and chia seeds.

• Sweeten with sugar or honey if needed.

4. Yogurt Cubes

Yogurt contains 88% water, proteins, and supports digestive health and immunity.

How to prepare:

• Mix yogurt with a tablespoon of maple syrup.

• Spread on a baking tray lined with parchment paper.

• Top with fresh fruit pieces (strawberries, blueberries, kiwi).

• Freeze overnight, then break into cubes and serve.

5. Fruit Skewers

Seasonal fresh fruits are nutritious, hydrating, and budget-friendly snacks.

How to prepare:

• Wash and cut fruits such as banana, grapes, pineapple, mango, kiwi, orange slices, strawberries into cubes.

• Thread onto wooden skewers.

• Optional: drizzle with melted chocolate.

6. Watermelon Juice Ice Cream (Smoothie)

Watermelon is 92% water, rich in vitamin C and antioxidants like lycopene, good for heart and cell health.

How to prepare:

• Freeze 2 cups of seedless watermelon chunks.

• Blend with lemon juice, honey, and some water until smooth.

• Freeze again for 10 minutes.

• Serve in small bowls.
  Note: Too much watermelon might cause runny nose, nausea, or rash—consult a doctor if symptoms appear.

7. Chilled Fruit Salad

Fruits are rich in vitamin C, potassium, fiber, and folate, and low in fat and cholesterol.

How to prepare:

• Cut various ripe fruits (blueberries, kiwi, pineapple, apple, banana, orange, mango, grapes) and mix gently.

• Optionally stir in lightly flavored or sweetened yogurt.

• Chill in the fridge for an hour before serving.

These ideas combine hydration, nutrition, and fun to help your children stay healthy and energized during hot summer days.